The gut microbiome refers to the community of microorganisms, including bacteria and other microbes, that live in our gastrointestinal tract and play a crucial role in many bodily functions, including digestion, metabolism, immunity, and brain function. Maintaining a healthy gut microbiome is essential for overall well-being, and eating a balanced, fiber-rich diet helps increase microbiome diversity to support better health. Research on the link between almonds and gut health is growing, and results from several studies indicate that almond consumption may benefit the gut microbiome and overall gut health.
In one study1, researchers found that incorporating a morning almond snack in the dietary regimen of predominately breakfast-skipping college freshmen improved the diversity and composition of the gut microbiome. The researchers looked at gut microbiome diversity and abundance among those who had a morning snack of almonds versus those who ate graham crackers. Those in the almond group had a 3% greater quantitative alpha-diversity and an 8% greater qualitative alpha-diversity than the cracker group after the intervention. Increased bacterial richness is associated with favorable health outcomes, such as glucose tolerance and insulin sensitivity. The fiber, monounsaturated fats and polyphenol content of almonds are likely responsible for the greater alpha-diversity, according to the researchers.
Another study found that overall, almond consumption increased the relative abundance of specific beneficial bacteria in the gut. This study was designed to measure the metabolizable energy of different almond forms2 and researchers collected fecal samples that were later analyzed to track changes in gut microbiota. A group of 18 healthy adult men and women consumed 1.5 servings (43g) of either whole almonds, roasted almonds, chopped almonds or almond butter every day for a three-week period. Participants repeated this for each almond form, and fecal samples were collected at the end of each three-week period. The researchers suggest that the fiber and polyunsaturated fatty acids found in almonds may be partly responsible for modulating the composition of the gut microbiome.